Workout Description
8 Rounds For Time
5 Front Squats (185/135 lb)
26 Ring Push-Ups
Why This Workout Is Hard
Hero WOD. 8 rounds: heavy front squats (185lb), high-vol ring push-ups. Tests strength/pushing endurance.
Benchmark Times for Gator
- Elite: <27:45
- Advanced: 27:45-25:15
- Intermediate: 25:15-21:00
- Beginner: >21:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Performing 208 total ring push-ups is a massive test of pushing stamina (chest, shoulders, triceps) and core stability. 40 heavy front squats (185/135 lb) will tax leg and core stamina significantly.
- Strength (8/10): Front squats at 185/135 lbs are a heavy load, especially for 5 reps across 8 rounds. Ring push-ups, due to instability, demand more strength than regular push-ups.
- Endurance (6/10): Eight rounds of heavy front squats and high-rep ring push-ups will create a cumulative metabolic stress, testing cardiovascular fitness under load.
- Power (5/10): Driving up from heavy front squats requires power. Maintaining stability and control in ring push-ups can also involve isometric power.
- Flexibility (4/10): Requires good front rack mobility and full squat depth for front squats. Shoulder mobility for stable ring push-ups.
- Speed (4/10): Efficient cycling of front squats and minimizing rest before starting ring push-ups is important, but managing strength fatigue is key.
Modality Profile
A couplet of a weightlifting movement (Front Squat) and a gymnastics movement (Ring Push-up). The stimulus is evenly split between G and W.
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